Magnesium is involved in various bodily processes such as blood sugar regulation, the nervous system, skeletal health, and muscle tissue.

According to the 2017-2020 Nutrition and Health Status Survey, magnesium is a commonly deficient mineral among Taiwanese people. Many individuals mistakenly believe that a lack of magnesium only affects sleep, but in reality, magnesium is involved in various bodily processes such as blood sugar regulation, the nervous system, skeletal health, and muscle tissue. Numerous studies have also shown a connection between long-term magnesium deficiency and conditions such as diabetes, cardiovascular disease, menstrual pain, depression, and asthma. Therefore, it is crucial for individuals not to overlook the seriousness of magnesium deficiency.

For those who frequently eat out or experience constipation, they should be cautious about insufficient magnesium intake. Dr. Yen Tso-hua, a physician, explains that there are various reasons for magnesium deficiency, including medication effects leading to magnesium loss or impaired absorption due to gastrointestinal symptoms. However, the main influencing factor is inadequate intake. To prevent magnesium deficiency, it is important to pay attention to dietary intake by consuming foods high in magnesium, such as dark green vegetables, nuts and seeds, whole grains, and legumes. Individuals at high risk of magnesium deficiency should also be mindful of their mineral status to avoid insufficient magnesium levels. The high-risk groups include:

1. People who frequently eat out.
2. Those who experience frequent muscle soreness, muscle cramps, and headaches.
3. Individuals who have difficulty relaxing and are prone to anxiety.
4. People with constipation or irregular bowel movements.
5. Those with psychological conditions such as depression, anxiety disorders, or insomnia.
6. Individuals with a personal or family history of hypertension, diabetes, metabolic syndrome, or other related conditions.
7. Those who take long-term gastric medications, anti-inflammatory drugs, antibiotics, diuretics, or other medications.
8. Individuals engaged in high-intensity exercise or who sweat excessively.
9. People who consume alcohol excessively.

What are the differences among magnesium supplements available on the market? This type has better sleep and stress-relieving effects.

Dr. Yen Tso-hua explains that magnesium can help with sleep primarily because it is involved in the production of serotonin and the secretion of melatonin. It also promotes the secretion of dopamine, norepinephrine, and epinephrine, which can help reduce anxiety and improve sleep quality. Since the human body cannot produce magnesium on its own, many people choose to supplement through dietary intake or health products.

Dr. Yen Tso-hua reminds individuals with impaired kidney function to undergo medical evaluation before using magnesium supplements to avoid increasing the burden on the kidneys. Additionally, there are different forms of magnesium, and selecting the appropriate form is crucial for effective supplementation. Magnesium oxide is the most common but least absorbable form found on the market and is typically used as a laxative. Magnesium glycinate, on the other hand, is the most highly absorbable and bioavailable form among all types of magnesium. It has no side effects and releases glycine, which can increase deep sleep duration.

Source: Neowave